Wolf's Journal

[TheWolf]

It seems like all the real cool folks have a journal???.I wanna be cool too. I???ve been working out for over a year and a half. The last 6 months or so more seriously and consistently. I???ve been following the much acclaimed P/RR/S routine, and lovin it.

I???ve posted my workout before:
http://www.ironmagazineforums.com/showthread.php?t=29867

Up until this point I have not been using ANY supplements. I???ve been reading and researching and pretty much going out of my mind with all the info out there. So, I bought what I thought I needed and will adjust as I go.

I???m 32 year old guy, 6???-0??? 195 pounds. Using my handy Accu-Measure caliper, I???m around 14% BF. My goals are to get bigger and stronger???.imagine that???pretty original. My weakest point are my legs, I???ve been working on my squat form and trying to increase weight. Everything else is pretty average I guess. That is, average with the real world, not the folks on this site. Some of you guys are freaks

I???m working on documenting my diet and will post that as soon as I can sift through all the info I???ve borrowed from this site. I???ve been working on it for a while and not getting anywhere. I figured once I got my journal going I???d be forced to put something to writing.
Here is what I???m shooting for Carbs(50%) Fat (20%) Protein (30%). Total cals 3500. Is that enough to bulk??

The supplements I will add to my diet include Creatine Monohydrate, L-Glutamine, Whey and Fish Oil.


Creatine:
Right now I???m loading Creatine. The directions state to take 5 grams (1 tsp) five times a day for 5 days. I???ve never taken Creatine before, seems like a lot, but I???ll follow their instructions.

After loading it???s once a day. Immediately after workouts (for me p.m.) and on my off days first thing in the morning.

L-Glutamine:
I???ll be taking the Glute 3 times a day. Morning, post workout and before bed. (5 grams\dose)

Whey:
I???ll supplement shakes to ensure I???m meeting my 1.5 -2.0 X body weight in Protein. Real food will hopefully be the main source of my protein. I will also make sure I include it as a post workout shake.

Fish Oil:
I bought the capsules. This one has me at a loss. Not sure when I will be taking these babies yet or how much. I???ll go through some other posts and see what I can find.


Well, that???s it for now. If there???s something I???m missing besides my diet, let me know. I???ll be back with that after I get it ironed out. I just wanted to get this journal going.

Tonight is leg night, so I???ll post my numbers and hopefully the diet tomorrow.

 

[fantasma62]

Hey Wolf, it's amazing how therapeutic it is to make a journal because if you've had a bad day or your workout sucked, you can get that off your chest..and we are all here to push you thru...

That's how it's been for me.
I hope it all works out for you...

 

[TheWolf]

Well still working on my diet, but I have my numbers from last night's RR leg workout. My gym only has Cybex machines for most leg work. I just put down the plate number down I'm working with.

Wednesday 08/04/04
Leg Extension (Cybex)
3 x 8-10 => 12 1/2 Plates (10,8,8) (Will shoot for 13 next time)

Hack Squat (Cybex)
3 x 10-12 => 11 Plates (12,12) 11 1/2 Plates (12) (Will go for 12 1/2 next time)

Leg Press (Cybex)
3 x 12-15 => 300# (15,15) 310 (13) (Will go for 320 next time)

Seated Leg Curl (Cybex)
2 x 6-8 => 17 1/2 Plates (8,8) add (Will go for 8 1/2 next time)

SLDL (BB)
2 x 8-10 => 175# (10,10) Not feeling it in the hams. Thinking of skipping these in the future. Went with lower weight trying to focus on the hams, just not feeling it. It's all in my lower back which I torqued on these once going heavy thinking I was too light and not hitting my hams. Not happy with the SLDLs. It's got to be me, but no one I know does them so not getting any help on what I'm doing wrong.

Single Leg Curl (Cybex)
2 x 10-12 => 8 Plates (10,10)

Seat Calf Raise
2 x 8-10 =>110 (8,8)

Gotta go for now. Hope to get some time to work on my diet. Anyone who can lend any help with the SLDS would be greatly appreciated. Don't really want to abandon them, but I can't afford a back injury.

 

[fantasma62]

Wolf, regarding your question about fish oil. Check out this thread:

http://www.ironmagazineforums.com/showthread.php?t=34601

I posted many questions there and one of my last ones is the one about Fish Oil. It may help you...

 

[TheWolf]

Thanks Tony. I'm also taking a look at some of the diets posted by some guys. It seems like 10 capsules is the average recommended dose.

I'm having a heck of a time eating 5-6 times a day. I get side tracked at work and before I know it, the day is gone and I'm carting my food back home with me. I think I'll set my email to text message me every 3 hours as a reminder and see how that works.

 

[TheWolf]

Here is my workout from Friday 08/06/04

Friday:
CG weighted Chin
2 x 6-8 => 7,6,5 (BW) Disappointed, body weight only. So, I did a 3rd set.

WG Cable row (seated)
2 x 8-10 => Plate #13 (10,10) add next time

Dumbbell row
2 x 10-12 => 55 lbs (10,10) add next time

Pull-over
2 x 12-15 =>40 lbs (15,15) add next time

Pull-down
2 x 10 =>Plate #10 (10,10) add next time

45 deg row
2x10 =>90 lbs (10,10) add next time

I got called into work Saturday and Sunday, so no weekend workout. Today is my last day for loading up on Creatine and begins the "power" week for me. Looking forward to it. Hope to hit the 80 pounders for the dumbbell press. That would be a PR for me. Maybe I'll try to get in some of the arm workout I missed on Saturday. We'll see.

 

[yellowmoomba]

SLDL - Not feeling it in the hams. Thinking of skipping these in the future. Went with lower weight trying to focus on the hams, just not feeling it. It's all in my lower back which I torqued on these once going heavy thinking I was too light and not hitting my hams. Not happy with the SLDLs. It's got to be me, but no one I know does them so not getting any help on what I'm doing wrong (

Mostly likely you are rounding your back and/or keeping your head down. Try keeping your head up and your shoulders pulled back. As you lower the weight push your butt back. Don't just bend at your waist - focus on pushing your butt back. You don't have to lower the weight as far as you'd think until your hams will feel it.

Once you get the hang these you'll love 'em!!

 

[TheWolf]

Thanks YM, I am definitely just bending at the waist. I have been keeping my head up though. I'll focus on pushing back with my butt. It's tough like I said, not only does no one at my gym do these, they all look at me like I'm out of my mind when I do them. "There are better exercises for you back" they tell me. They can't believe they are for the hamstrings. Anyway, I'll keep working on it.

Thanks again.

 

[yellowmoomba]

Your welcome.....Once you get the form down and show them how to do it the right way - they'll realize it's a GREAT hamstring exercise!!

Good luck

 

[TheWolf]

Here's Mondays workout. I weighed myself before starting. I went from 195 to 200 in my 5 days of loading up on creatine. I've been drinking a gallon of water a day minimum. I have a diet I'll post later today. It's one I've posted before with some modifications.

Monday 08/09/04

DB Press
3 x 4-6 => 80 lbs (5,6,5) New Best for me. I was stuck at 75 for a while.

Incline
3 x 4-6 => 155 lbs (6,6,6) Need to bring this up. Shoot for 175 next time

Weighted Dips
3 x 4-6 => 25 lbs (6,6,5) Will shoot for 35 lbs

Military Press
3 x 4-6 => 135 lbs Seated Smith (6,6,5) Will add 10

Upright Row
3 x 4-6 => 190 lbs Cable (6,6,5) This was heavy for me, I'll stick with this weight for next time

Lateral
4 x 4-6 => 35 lbs (DB) (6,6,5) Will go for the 40 lbs DBs next time.

Since I missed Saturdays arm workout, I also through in some cable push-downs, skulls, concentration and hammer curls.

 

[TheWolf]

I finally have a diet in writing. It needs work, but at least it's a beginning.


Meal 1
6:30 a.m. (Breakfast)
Creatine on off days
Protein Cereal w milk (Kashi, Total Protein etc) or
Omelet w wheat toast
Fresh fruit
2 Fish Oil Caps
L-Glutamine
Approx Macros C54g/F33g/P42g (Using the omelet as an example)
Calories 700

Meal 2
9:00 a.m. (Quick meal/snack)
2-3 Hard boiled eggs w ½ pint of milk or
Meal Replacement Bar w ½ pint of milk or
1 cups of cottage cheese or
Protein Shake
2 Fish Oil Caps
Water
Approx Macros C6g/F5g/P38g (Using the eggs as an example)
Calories 220

Meal 3
12:00 p.m. (Lunch time 1 hour)
Approx. 7 oz meat, chicken, beef, pork or a can of tuna
1 cup of Green veggies (broccoli, asparagus green beans)
Sweet Potato or Rice
2 hard boiled eggs
2 Fish Oil Caps
32 oz. water
Approx Macros C37g/F24g/P57g
Calories 600

Meal 4
3:00 p.m. (Quick meal/snack)
Approx 7 oz. of whatever meat I had at lunch or
1 cups cottage cheese
Sweet Potato or Rice
Water
2 Fish Oil Caps
Approx Macros C14g/F24g/P50g
Calories 480

Meal 5
6:00 p.m. (Dinner)
Approx. 14 + oz meat, chicken, beef, pork, fish (Leftovers will be meals 3&4 tomorrow)
Sweet Potato or Rice
Approx 1 cups veggies (broccoli, asparagus, green beans, cauliflower)
Water
2 Fish Oil Caps
Workouts are after dinner (M,W,F,S)
Creatine, L-Glutamine and Post Workout Shake
Approx Macros C37g/F24g/P57g
Calories 600

Meal 6
9-10:00 p.m. (This one is hit or miss. I don???t always get this one in)
1 cups cottage cheese or
Meal Replacement Bar w ½ pint of milk or
Protein Shake
L-Glutamine
Approx Macros C28g/F4g/P31g (Using the shake as an example)
Calories 205

Totals C176g/F114g/P275g (C41%, F26%, P33%)
2805 Calories


Well, this is my starting point. I know I need to tweak this and up my carbs which will then bring my total calories up. I???m trying to get a solid bulking diet together around 3200 Calories(?). To me it seems meals 1, 3, and 5 are OK, I need to work on the in between meals.

Any comments or suggestions are more than welcome.

 

[TheWolf]

Wednesday 08/12/04

Squats 3X4-6
265lbs (6,6,6) This is the most I've ever done. Finally getting comfortable with squats.

Leg Press 3X4-6
400 lbs (6,6,6) Last set was tough, may stay at this weight for another round.

Leg Extension 3X4-6
Plate #13 1/2 (6,6,5)

Seated Leg Curl 3X4-6
Plate #19 (6,6,5)

Seated Calf Raise 3X4-6
110 lbs (6,6,6) Will add 10 lbs next time.

Calf Raise (Hack) 3X4-6
Plate #15 (6,6,6) Will add 1/2 plate next time.

I messed around with the SLDLs again. I did 135, just to try to get the movement down. I was focusing on "pushing my butt back". I was actually feeling it. I'll start working the weight up. (Thanks YellowMoomba)

Pretty happy with my squat progress, I feel like 300 is not too far off. Also starting to see some results in the way my chicken legs look too. They'll soon be turkey legs.

I'm still struggling with my diet. Just having a tough time eating so frequently. Thirty years of three meals a day has me programed. Not giving up though.

 

[TheWolf]

I missed a few entries over the last few days, so here goes:

Friday 08/13/04
3X4-6
Rack Dead lift =>245 lbs (6,6,6) will add, easing in to deadlifts
Bent Row => 155 lbs (6,6,6)
Weighted Chin =>5,3,3 Just BW, these are tough for me.
CG Seated Row (Cybex) => Plate 14 1/2 (6,6,6) add 1/2 plate

Saturday 08/14/04
3X4-6
Barbell Curl =>EZ Curl 25,5 (6,6,6) Not sure what the EZ curl bar weighs I had on
2-25s and 2-5s
Preacher Curl =>2-2s5 (6,6,6) again with the EZ curl bar
Hammer Curl(DB) =>40lbs (6,6,6) add
CG Bench Press =>185bs (6,6,6) add
Skull Crushers =>25,10 (6,6,6) Tuff, add 10 lbs next time


Missed MONDAY's workout. Made it up on Tues 8/17/04
3X4-6
Flat bench => 225 (5,5,5) Burn out with 135
Incline Bench => 175lbs (5,5,5) Burn out with 135
Weighted Dips =>25 lbs (6,6,6) add
Military press =>Smith seated 135 (6,6,5)
Upright Row =>BB 95 lbs (6,6,6) normally do cable upright row. BB killed me, great
burn and pump.
Cheat Lateral =>35 (6,6,6) add

I'm still struggling with the eating enough. Like I've seen a lot people say here, I,ve
been getting full easy. I'm so used to eating three meals a day and only eating when I'm
hungry. I'm hanging in there though.

This morning for breakfast I had:
1-cup Old Fashion Oats Cals 145 Carb 25 Prot 6 Fat 0.5 Tuff to eat a whole cup!
2-eggs, whole Cals 150 Carb 2 Prot 12 Fat 10
1/2 cup-Cottage Cheese Cals 100 Carb 4 Prot 16 Fat 2
2 Fish Oil Caps
Protein Shake Cals 110 Carb 3 Prot 19 Fat 2.5
Total Cal 505
carb 34
Prot 53
Fat 15
I felt like a load driving into work today, very full.

Since I missed Monday, I did Monday,s workout yesterday, I'm going to go legs tonight to try to get back on schedule. I decided to go with two power weeks in a row. Don't know why, but I threw in a burnout set in flat and incline benches last night. I've never done that before. I guess I felt like I didn't do enough reps so I punished myself. Actually looking forward to legs tonight.

 

[fantasma62]

Hey Wolf, good job man!!!!!

YM is right, once you get the form straight you'll love doing them......
Keep up the good work

 

[TheWolf]

Thanks Tony I'm getting there.

I've been checking out your journal. You have a lot of fans man.

 

[fantasma62]

Thanks Tony I'm getting there.

I've been checking out your journal. You have a lot of fans man.

Hey man, all you have to do is look like a whale, as the Lankster said, and well....
Don't worry man, I am a fan of yours

What you may want to do for guidance from the rest is post more often. I guess that's what's helped me get help. The people here are good and will help out....

 

[TheWolf]

WEDNESDAY 08/18/04
3 X 4-6
Squats =>Very sore upper inner thigh, unable to do 135 for 5 once, backed off
Leg Press =>400lbs (6,5,5)
Leg Extension (Cybex) =>Plate 13.5 (6,5,5)
Seated Leg Curl (Cybex) =>Plate 19 (6,6,5)
Stiff legged Dead lift=>185lbs(Still getting used to these babies)
Calf raises seated =>110 lbs (6,6,6)
Calf raises (Hack) => Plate #15 (6,6,6)

Not a real wonderful workout tonight. Not sure what's up with my thigh. Left upper inner is killing me,..close to my groin. It was irritating me all day, but I didn't think it was too bad. I tried to warm up with 135 and I had to stop at 5 reps. I was able to struggle through leg presses, but it did bother me. Had to go with a slightly lower weight. I didn't hurt it while working out, not sure what happened or when. I'll have to keep an eye on it. Any thoughts would be greatly appreciated.

Stiff leg deads are finally feeling better, I'll start upping the weights next week.

Got home around 9:00 p.m. took my creatine and L-GLutamine, fish caps, had a 5 egg omelet with asparagus, 2 slices of whole wheat bread, two cups of milk and a whey shake. Later, before bed I'll have a 1/2 cup or so of cottage cheese and some water.

That's it for tonight going to watch some olympics.

 

[fantasma62]

Hey Wolf, whaz going on....

I hope the workout is going well...

 

[TheWolf]

Totally went off my routine last week. Friday and Saturday off. My gym closes at 4:30 on Saturdays!!! grrrr. I have tons of other excuses if you want to hear them. The bottom line is last night I was back in the gym last night. Had a very good work out good intensity. Bench weight was way down for reps, pretty disappointing, but what can you do.

This week I'm going with the rep range workouts.


Incline BB => 3x6-8 155lbs (10,10,10) need to add
Incline Dumbbell Press 3 x 6-8 => 60lbs (7,6) moved down to 55lbs (7)
Bench Press => 3 x 8-10 165lbs (10,10,10) Normally I don't due both BB and DB inclines. I think it really killed my flat bench performance today.
DB Flies => 3 x 10-12 40lbs (12,12,11)
Single Arm dumbbell press => 2 x 6-8 40lbs (7,7)
Bent Lateral =>3 x 8-10 35 lbs (9,8,9) killed
Cable Side Lateral => 2 x 10-12 #3 Plate (7,7,7)

The days I was away, my diet was crap. Still pretty clean, but just not enough. This morning I had
1 Cup Old Fashioned Oatmeal
3 eggs
2 Slices Whole Wheat toast
2 Fish Oil Tabs
L-Glutamine

The diet is still by far the hardest thing for me. I packed quite a bit of food today while I'm at work. I'll post today's diet tonight from home.

Thanks for checking up on me Tony. Just a little lapse in my routine no harm.....right?

 

[BritChick]

Hi Wolf, just checking in to see how you are doing.
Good luck with your training and reaching your goals.
I'll be following along!

 

[fantasma62]

Totally went off my routine last week. Friday and Saturday off. My gym closes at 4:30 on Saturdays!!! grrrr. I have tons of other excuses if you want to hear them. The bottom line is last night I was back in the gym last night. Had a very good work out good intensity. Bench weight was way down for reps, pretty disappointing, but what can you do.

This week I'm going with the rep range workouts.


Incline BB => 3x6-8 155lbs (10,10,10) need to add
Incline Dumbbell Press 3 x 6-8 => 60lbs (7,6) moved down to 55lbs (7)
Bench Press => 3 x 8-10 165lbs (10,10,10) Normally I don't due both BB and DB inclines. I think it really killed my flat bench performance today.
DB Flies => 3 x 10-12 40lbs (12,12,11)
Single Arm dumbbell press => 2 x 6-8 40lbs (7,7)
Bent Lateral =>3 x 8-10 35 lbs (9,8,9) killed
Cable Side Lateral => 2 x 10-12 #3 Plate (7,7,7)

The days I was away, my diet was crap. Still pretty clean, but just not enough. This morning I had
1 Cup Old Fashioned Oatmeal
3 eggs
2 Slices Whole Wheat toast
2 Fish Oil Tabs
L-Glutamine

The diet is still by far the hardest thing for me. I packed quite a bit of food today while I'm at work. I'll post today's diet tonight from home.

Thanks for checking up on me Tony. Just a little lapse in my routine no harm.....right?

Hey Wolfman, no harm...but no excuses, because you are basically shafting yourself
I told you I was your biggest fan....(chill, you know what I mean... )

 

[TheWolf]

Hi Wolf, just checking in to see how you are doing.
Good luck with your training and reaching your goals.
I'll be following along!

Thanks for checking in Brit. Any comments or constructive criticism would be greatly appreciated. By the looks of your gallery, you know what you're talking about.

 

[TheWolf]

Well here's what my diet looked like for today:

Meal 1
1 Cup Old Fashioned Oatmeal
3 eggs (whole, scrambled)
2 Slices Whole Wheat toast
2 Fish Oil Tabs
L-Glutamine

Meal 2
Whey Shake (needed something quick)

Meal 3
Turkey on whole wheat
1/2 Large Sweet potato
Cottage Cheese
2 Fish Oil Caps

Meal 4
Turkey on whole wheat
Steamed red beets
1/2 Large Sweet potato
2 Fish Oil Caps

Meal 5
1 1/2 Skinless Chicken breasts
Venison Kielbasi
Steamed red beets
Salad: Green Leaf, Spinach, Tomato
2 Fish Oil Caps

Meal 6
More chicken 1 breast
Cottage Cheese
L-Glutamine

I got tied up with work and almost missed Meal 2. I decided to make a quick shake. I guess last time I made a shake I was in a hurry too, because I didn't rinse out my shaker. When I opened that sucker, it smelled like....well.....if you ever came home from a day of fishing and had some night-crawlers left over and forgot them in the back of your truck or god forbid car, and found them 2 days later, that's about what it smelled like. Keep that in mind, rinse your shaker!

As of this post, I did not have meal 6 yet. Probably around 9:30 or so. Tomorrow is leg day, they feel a lot better than last Tuesday. I must have pulled something. Hope to have a good workout tomorrow.

I am off to prepare tomorrow's meals for work.

 

[BritChick]

I got tied up with work and almost missed Meal 2. I decided to make a quick shake. I guess last time I made a shake I was in a hurry too, because I didn't rinse out my shaker. When I opened that sucker, it smelled like....well.....if you ever came home from a day of fishing and had some night-crawlers left over and forgot them in the back of your truck or god forbid car, and found them 2 days later, that's about what it smelled like. Keep that in mind, rinse your shaker!

mmmmmmmmm

 

[TheWolf]

I've been having problems with my computer at home and have been too busy at work to keep
updating my journal. I've been pretty consistent with my diet these last few days. I
feel heavier, but not sloppy, still around 202 lbs. Below are my workouts for Wed and Fri.

Wednesday 08/18/04
Leg Extension (Cybex) 2x8-10 => Plate#12-1/2 (10,9,8)
Hack Squat 3 x 10-12 =>90 lbs (10,10,10)
Legeg Press 3x12-15 =>3-45s,20 (12,12,12)
Seated Leg Curl (Cybex) 2x6-8 =>18 (10,10,8)
Single Leg Curl (Cybex) 2x10-12 => Plate 8-1/2
Seated Calf Raise 3X8-10 => 130lbs (8,8,8)

Normally I use the Cybex machine to do hack squats. This was the first time I used the leg press machine. I thought I'd start off with just 2 45 lb plates pounds to get started then add, but that was about all I could do for 10 reps. It really hit my differently than the Cybex machine. I think I'll stay away from the Cybex for a while.

Friday 08/20/04
CG weighted Chin 2x6-8 =>8,7,6
WG Row (Cybex) 2x8-10 => Plate# 13 (10,10,9)
Dumbbell row 2x10-12 =>55bs (10,10,10) need to add
DB Pull-over 2x12-15 =>40lbs(15) moved to 45lbs(15,13)
Row Machine 2X8-10 =>100lbs (10,10)

I got to the gym a little Friday night. My gym closes at 9:00 p.m. (summer hours ). I felt a little rushed, but not a bad work out all in all. This weekend I have a big project at work. So, my Saturday and Sunday may be shot. I'll have to see what happens.........................................well it's Saturday night. I've been creating this log in notepad for the last couple of days. The project at work went OK but needless to say I did not make it to the gym today. Tomorrow is Sunday and I'll be going back into work and my gym in closed on Sunday anyway.

Monday I'll be going to start another week of Rep Range. I hope to have a good consistant week and maybe get some base line pictures together to measure my progress.

 

[TheWolf]

Monday August 30

Incline DB Press 3X6-8 => 65 lbs (7,7,6)
DB Bench Press 3X8-10 => 55lbs (8,8,9)
DB Flies 3X10-12 => 45 lbs (10,10,10)
Arnolds 3X6-8 => 35 lbs (8,8,8) First time with these
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html
Bent Lateral 3X8-10 => 35 lbs (9,9,8)
Cable Lateral 3X10-12 => Plate 3 (9,9 8)

I substituted Arnolds for the single arm DB press, they were stressing my right shoulder a little and I thought some change would be nice. I like the added movement and shoulder rotation you get from the Arnolds.
Overall, Monday was good workout.

I am getting more accustom to eating 6 times a day and I am consistently tweaking my meals. I'm hanging around 203 lbs.

I tried to take some pictures to measure any changes in the future, but they didn't come out so hot. Or is it just me......

 

[fantasma62]

Hey Wolf, nice workout....

You probably broke the camera (talking from experience here )

Keep up the good work....


Have a great day!!!

 

[TheWolf]

Thanks for checking in Tony. I'm at work munching on my 4th meal of the day right now:

Turkey with swiss on whole wheat
About a cup of cottage cheese
2 fish oil caps
2 hard boiled eggs.
And water lots of water all damn day long. I get my cardio running to the restroom all day long.

 

[BIG C]

Good back/ shoulder workout Bro!

 

[TheWolf]

Thanks for checking in there Big C.

Tonight will be legs after my daughter's soccer practice. I've never been a real consistent lifter, but during my "cycles" of working out, I always neglected my legs. The last 8 months I've been hitting them pretty hard....and actually enjoying that jello feeling right after a workout and the pain the next few days. Looking forward to tonight's workout.